Welcome.
Let's begin by finding a posture that feels both relaxed and alert.
Let your hands rest,
Your shoulders soften,
And your breath flow naturally.
You may gently close your eyes or allow your gaze to rest softly ahead of you.
Let's take two grounding breaths together.
Inhale slowly and exhale.
Inhale again and release.
Now allow your breath to move on its own.
Let your body begin to settle.
Let your awareness arrive right here in this moment.
Today's practice is about focusing attention,
Not by force or control,
But by gently returning again and again to a single point of awareness.
Let your breath become the anchor for your attention.
Notice where it's most vivid,
Perhaps the nostrils,
The chest,
Or maybe the rise and fall of the belly.
Choose one area and allow your attention to rest there.
As you breathe,
You might silently say,
In as you breathe in,
Out as you breathe out.
When your mind wanders,
As it surely will,
Notice where it goes and then gently bring it back without judgment,
Back to the breath,
Back to this moment.
You can think of this almost as if training a puppy,
Gently,
With kindness and a sense of humor.
Over and over,
Notice and return,
No judgment,
No rush.
Let's continue in silence now,
Following the breath and returning when the mind drifts.
You may want to count each breath from 1 to 10 and then begin again at 1.
If you lose count,
Simply return to 1.
This is not a mistake,
This is the practice.
Now let go of any counting or labeling.
Just feel the rhythm of the breath and rest in the simplicity of being right here.
As we begin to close,
Expand your awareness back into the body.
Feel the ground beneath you,
The air around you,
The breath moving gently.
Take one final breath in and a slow,
Steady breath out.
And when you feel ready,
Open your eyes.
Carry this sense of gentle focus with you into the day.
Thank you so much for your practice.
